DASH Beverages Guide

With 2mg sodium per 100g, Black Tea earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Among the 40 items in this category, black tea sits at the low end for sodium — next closest is Kombucha at 2mg.

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Bone Broth is classified as Allowed on DASH, with 200mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It ranks among the highest in this category for sodium. The nearest lower option is Flavored Water at 113mg.

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At 41mg sodium per 100g, Chai Tea falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Energy Drinks and Oat Milk for sodium, ranking 30 of 40.

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With 25mg sodium per 100g, Coconut Water earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Sweetened Electrolyte Drinks and Plain Coconut Water for sodium, ranking 23 of 40.

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At 13mg sodium per 100g, Coffee falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Matcha and Decaf Coffee for sodium, ranking 17 of 40.

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Decaf Coffee is classified as Allowed on DASH, with 13mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Coffee and Sparkling Water for sodium, ranking 18 of 40.

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Espresso is classified as Allowed on DASH, with 14mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Sparkling Water and Hard Seltzer for sodium, ranking 20 of 40.

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At 1mg sodium per 100g, Green Tea falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Among the 40 items in this category, green tea sits at the low end for sodium — next closest is Rum at 1mg.

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At 27mg sodium per 100g, Herbal Tea falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Flavored Coconut Water and Kefir for sodium, ranking 26 of 40.

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Kombucha is classified as Allowed on DASH, with 2mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Among the 40 items in this category, kombucha sits at the low end for sodium — next closest is Lemon Water at 2mg.

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At 2mg sodium per 100g, Lemon Water falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 2.8g fiber per serving. Among the 40 items in this category, lemon water sits at the low end for sodium — next closest is Cranberry Juice at 2mg.

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At 9mg sodium per 100g, Matcha falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 30.6g protein and 5.3g fat per serving. Within this category, it falls between Diet Soda and Coffee for sodium, ranking 16 of 40.

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With 43mg sodium per 100g, Oat Milk earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It ranks among the highest in this category for sodium. The nearest lower option is Chai Tea at 41mg.

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With 26mg sodium per 100g, Plain Coconut Water earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Coconut Water and Flavored Coconut Water for sodium, ranking 24 of 40.

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Plain Kombucha is classified as Allowed on DASH, with 698mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 11.9g protein and 6.6g fat per serving. It ranks among the highest in this category for sodium. The nearest lower option is Bone Broth at 200mg.

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Sparkling Water is classified as Allowed on DASH, with 13mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Decaf Coffee and Espresso for sodium, ranking 19 of 40.

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With 26000mg sodium per 100g, Unsweetened Electrolyte Tablets earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It ranks among the highest in this category for sodium. The nearest lower option is Beer at 1240mg.

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With 5mg sodium per 100g, Apple Juice earns a Limited classification on DASH. This means it is allowed in moderation under DASH serving counts but not a daily staple. Within this category, it falls between Wine and Diet Soda for sodium, ranking 14 of 40. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 2mg sodium per 100g, Cranberry Juice earns a Limited classification on DASH. This means it is allowed in moderation under DASH serving counts but not a daily staple. Among the 40 items in this category, cranberry juice sits at the low end for sodium — next closest is Flavored Kombucha at 2mg. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 101mg sodium per 100g, Electrolyte Drinks falls into the Limited category under DASH guidelines. This means it is allowed in moderation under DASH serving counts but not a daily staple. It ranks among the highest in this category for sodium. The nearest lower option is Lactose-Free Milk at 97mg. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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At 26mg sodium per 100g, Flavored Coconut Water falls into the Limited category under DASH guidelines. This means it is allowed in moderation under DASH serving counts but not a daily staple. Within this category, it falls between Plain Coconut Water and Herbal Tea for sodium, ranking 25 of 40. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Flavored Kombucha is classified as Limited on DASH, with 2mg sodium per 100g. This means it is allowed in moderation under DASH serving counts but not a daily staple. Among the 40 items in this category, flavored kombucha sits at the low end for sodium — next closest is Orange Juice at 4mg. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 113mg sodium per 100g, Flavored Water earns a Limited classification on DASH. This means it is allowed in moderation under DASH serving counts but not a daily staple. It also contains 2.1g fiber, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Electrolyte Drinks at 101mg. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 61mg sodium per 100g, Half and Half falls into the Limited category under DASH guidelines. It is allowed in moderation under DASH serving counts but not a daily staple. Beyond the primary classification, half and half also provides 11.5g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Oat Milk at 43mg. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Hot Chocolate is classified as Limited on DASH, with 66mg sodium per 100g. This means it is allowed in moderation under DASH serving counts but not a daily staple. It ranks among the highest in this category for sodium. The nearest lower option is Half and Half at 61mg. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Kefir is classified as Limited on DASH, with 37mg sodium per 100g. This means it is allowed in moderation under DASH serving counts but not a daily staple. Within this category, it falls between Herbal Tea and Kombucha (Hard) for sodium, ranking 27 of 40. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 97mg sodium per 100g, Lactose-Free Milk earns a Limited classification on DASH. This means it is allowed in moderation under DASH serving counts but not a daily staple. It ranks among the highest in this category for sodium. The nearest lower option is Hot Chocolate at 66mg. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 4mg sodium per 100g, Orange Juice earns a Limited classification on DASH. This means it is allowed in moderation under DASH serving counts but not a daily staple. Within this category, it falls between Flavored Kombucha and Apple Cider for sodium, ranking 11 of 40. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 21mg sodium per 100g, Sweetened Electrolyte Drinks falls into the Limited category under DASH guidelines. This means it is allowed in moderation under DASH serving counts but not a daily staple. Within this category, it falls between Hard Seltzer and Coconut Water for sodium, ranking 22 of 40. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 4mg sodium per 100g, Apple Cider earns a Not Allowed classification on DASH. This means it is high in sodium, processed, or in a category DASH minimizes. Within this category, it falls between Orange Juice and Wine for sodium, ranking 12 of 40.

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With 1240mg sodium per 100g, Beer earns a Not Allowed classification on DASH. It is high in sodium, processed, or in a category DASH minimizes. Beyond the primary classification, beer also provides 14.2g protein and 18.8g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Plain Kombucha at 698mg.

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Diet Soda is classified as Not Allowed on DASH, with 6mg sodium per 100g. This means it is high in sodium, processed, or in a category DASH minimizes. Within this category, it falls between Apple Juice and Matcha for sodium, ranking 15 of 40.

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At 39mg sodium per 100g, Energy Drinks falls into the Not Allowed category under DASH guidelines. This means it is high in sodium, processed, or in a category DASH minimizes. Within this category, it falls between Kombucha (Hard) and Chai Tea for sodium, ranking 29 of 40.

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At 17mg sodium per 100g, Hard Seltzer falls into the Not Allowed category under DASH guidelines. This means it is high in sodium, processed, or in a category DASH minimizes. Within this category, it falls between Espresso and Sweetened Electrolyte Drinks for sodium, ranking 21 of 40.

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At 38mg sodium per 100g, Kombucha (Hard) falls into the Not Allowed category under DASH guidelines. This means it is high in sodium, processed, or in a category DASH minimizes. Within this category, it falls between Kefir and Energy Drinks for sodium, ranking 28 of 40.

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Rum is classified as Not Allowed on DASH, with 1mg sodium per 100g. This means it is high in sodium, processed, or in a category DASH minimizes. Among the 40 items in this category, rum sits at the low end for sodium — next closest is Tequila at 1mg.

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At 1mg sodium per 100g, Tequila falls into the Not Allowed category under DASH guidelines. This means it is high in sodium, processed, or in a category DASH minimizes. Among the 40 items in this category, tequila sits at the low end for sodium — next closest is Vodka at 1mg.

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With 1mg sodium per 100g, Vodka earns a Not Allowed classification on DASH. This means it is high in sodium, processed, or in a category DASH minimizes. Among the 40 items in this category, vodka sits at the low end for sodium — next closest is Whiskey at 1mg.

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With 1mg sodium per 100g, Whiskey earns a Not Allowed classification on DASH. This means it is high in sodium, processed, or in a category DASH minimizes. Among the 40 items in this category, whiskey sits at the low end for sodium — next closest is Black Tea at 2mg.

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With 4mg sodium per 100g, Wine earns a Not Allowed classification on DASH. This means it is high in sodium, processed, or in a category DASH minimizes. Within this category, it falls between Apple Cider and Apple Juice for sodium, ranking 13 of 40.

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